Sunday, March 5, 2017- Combined Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- your choice
1:00 rest

4 x 75 @ 1:20- 25 fly pull with free kick, 50 drill/swim by 25's in primary stroke
9 x 50 @ :55 in sets of 3 as follows:
1&2- swim fly/NO FLY (same stroke you drilled above)
3- all kick on back- get time & descend 1-3
1:00 rest, check HR

3 sets of:
4 x 1/2 pool sprints @ :30- free
1 x 50 kick FAST on back @ 1:00- focus on UDK
4 x 1/2 pool sprints in primary stroke NO FREE @ :30
2 x 50 kick FAST with boards @ :10 rest- all @ 2:30
Check HR after each round, but no additional rest between sets.

With fins:
9 x 150 desc 1-3's @ 2:40
1-3, free
4-6, primary stroke
7-9, your choice

Finish up with...
50's swim free with shnorkel-
3 @ :55, 2 @ :45, 1 @ :35

 100 easy drill before you get out. Make sure you're ready for the week ahead at school & get excited to race next week. Have a great day!